Wednesday, August 14
There is a popular fallacy that falling down is the mark of a poor skater. But the truth is that when one stops falling, he has probably stopped improving. - Dick Button
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
3-5 mins of jogging, biking, or rowing
-- then --
2-3 rounds, not for time of:
30 secs of foam rolling for your back/lats
5-7 hip & back extensions
5-7 deadlifts, empty/light barbell
5-7 hang power cleans, empty/light barbell
5-7 shoulder press, empty/light barbell
5-7 power clean & jerk from mid-shin
(NTE 10:00)
Strength/Skill
(After WOD: Superset)
5 RFQ
Sandbag/Dball Bear Hug Hold, pick load, 1 min
20 V-ups
WOD
Power Clean & Jerk 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
75% 1RM or more
Movement Demos
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side